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How Exercise Affects Sleep

Posted on 21st March 2018

Playing sports and keeping active are good ways to live a healthy lifestyle. Playing sport, as well as fresh air, will make you tired which can result in a better night’s sleep!

What’s The Exercise/Sleep Connection?

Physical activity improves sleep quality and increases sleep duration. Early morning and afternoon exercise may also help reset the sleep wake cycle by raising body temperature slightly, then allowing it to drop and trigger sleepiness a few hours later.

Playing sports is also a great way to improve your sleep quality, by helping to regulate different sleep stages and cycles. The increase in sleep duration also leads to a more reparative sleep, allowing the brain and muscles to regenerate more completely.  

The Best Sports to Aid Sleep

Aerobic exercises are the best to combat sleeplessness. Whether you choose to walk, run or cycle, it is recommended to exercise at least three to four times a week for 20 to 30 minutes to really make a difference in your sleep cycle.

Tai Chi and Yoga are calming exercises with a focus on developing your breathing technique, which in turn promotes regular and restful sleeping patterns and can even help individuals suffering from insomnia.


Morning, afternoon or night: When to work out?

As you might already know, starting a workout in the evening isn’t the best idea because it releases endorphins, which raise your adrenaline levels, making it much harder to fall asleep. Therefore, it’s recommended that you start your workout in the morning or in the afternoon. 

It’s This Easy!

However, if you’re not the sporty type, there are simple adjustments that you can make to your daily routine that will help you to increase your activity level, such as walk to work instead of drive or take the stairs instead of the lift. Whatever you choose to do, the more you are active during the day, the more likely you will be to relax and fall asleep at night.

Active Superstars provides high-quality Sports Coaching activities to get children active. If you want to engage children in fun, energising activities, contact us today on 0121 792 2643 or email

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